This is one of my favorite seasonal soups. It’s easy to make and provides a whole lotta love in the form of nutrition and fiber. It also freezes well, so you can double the batch or make it ahead of time. And I bet you can’t stop at just one cup…and that’s a good thing!

Butternut squash soup is a classic, creamy bowl of goodness. However, traditional recipes can be super rich—often heavy on carbs and loaded with saturated fat from coconut milk or heavy cream. While the nutrients in squash make it a true soup-erstar, all that richness can leave you with a calorie-dense dish.

Just call me your fairy dietitian! I waved my magic spoon to make this butternut squash soup lighter on calories, carbs, and fat. I swapped in some carrots alongside the squash to keep that beautiful burntorange color and luxuriously smooth texture you love, but with a lower-carb twist. Carrots bring not only a subtle sweetness but also oodles of vitamins, fiber, and antioxidants (similar to butternut squash)—so you get a bowl that’s just as cozy and nourishing but also loves you back!

Plus, by skipping the heavy cream or coconut milk, this soup is naturally lower in saturated fat, making it a heart-healthy option you can enjoy all season long. I hope you love every spoonful and savor all the warmth and deliciousness! 

Step 1: Heat oil in a large pot over medium-high. Add onions and cook until soft, then stir in squash, carrots, and seasonings. Sauté until lightly sear.
Step 2: Pour in the broth, bring to a boil, then reduce the heat, cover, and simmer for 20–25 minutes, until the vegetables are tender.
Step 3: Purée with an immersion blender (or transfer to a blender). Season to taste, add a pinch of cayenne if you’d like, garnish, and serve warm.
Step 4: Enjoy!

When it comes to building nourishing soups, I always look for ways to strike the balance between great flavor and smart nutrition. Carrots and squash are a dream duo—both rich in beta-carotene, fiber, and protective antioxidants. This lighter method gives you that “restaurant-style” smoothness while keeping things heart-healthy and energizing.

If soothing soups are your happy place too, you’ll want to try a few more of my favorites. Make my Longevity Soup, packed with beans, leafy greens, and cruciferous veggies—it’s a powerhouse blend of fiber and phytonutrients. My Lemon Chicken Soup with Orzo is another crowd pleaser: comforting and incredibly satisfying. And if you’re craving another creamy, dairy-free super-soup, my Non-Dairy Cream of Mushroom Soup and Potato Leek Soup deliver the richness we love… but without any cream at all.

This recipe is also featured on TODAY.com!

Enjoy with my Chicken Coleslaw with Apples, Pecans & Apple Cider Vinaigrette!

(4.85 stars) 13 ratings

Creamy Butternut Squash Soup (Healthy & Dairy-Free!)

This better-for-you butternut squash soup is silky, comforting, and nourishing. Carrots add sweetness and extra nutrients, and you get all the creaminess you crave—without using heavy cream or coconut milk. It’s a simple, feel-good bowl you’ll want to make all season long.
Yield: 8 cups
Prep Time: 10 minutes
Total Time: 40 minutes
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Ingredients
 

  • 1 tablespoon olive oil or avocado oil
  • 1 yellow onion, diced (about 1¾ cups)
  • 1½ to 2 pound butternut squash, peeled and cubed (about 4 heaping cups)
  • 1 pound carrots, peeled and cut into rounds (about 2 heaping cups)
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon kosher salt, plus more to taste
  • ¼ teaspoon black pepper, plus more to taste
  • 4 cups reduced-sodium broth or stock

Instructions
 

  • Heat the oil in a large pot or Dutch oven over medium-high heat. Add the diced onions and sauté until translucent and soft, about 6-7 minutes.
  • Add the cubed butternut squash, carrot rounds, cinnamon, salt, and black pepper. Sauté for 1-2 minutes, letting the vegetables sear lightly.
  • Pour in the broth, then increase the heat to bring the mixture to a boil. Once boiling, reduce the heat to low, cover, and let it simmer for 20-25 minutes, or until the vegetables are tender when pierced with a fork.
  • Use an immersion blender to purée the soup directly in the pot until smooth. Alternatively, transfer it in batches to a blender or food processor and blend until smooth. Season with additional salt and pepper to taste. If desired, add a pinch of cayenne for a touch of heat and garnish with toasted pumpkin seeds or sunflower seeds. Ladle the soup into bowls and enjoy warm!

Notes

  • For added flavor depth, try incorporating fresh herbs:
    • Add a sprig of sage or thyme while simmering; remove before blending for a subtle, earthy flavor.
    • Add a sprig of rosemary to the simmering pot, but use sparingly as rosemary can be strong.
  • For a slight kick, add cayenne pepper to taste when seasoning the finished soup.
  • If you’d like a super thick soup, you can use 3 cups broth versus 4. I like it as is with the 4… it’s smooth and delicious and butternut-forward, but thanks to the carrots, it’s lighter. 
Storage:
  • Store in an airtight container in the fridge for up to 5 days. Freeze in individual portions for up to 3 months.
  • Reheat gently on the stove or in the microwave, stirring occasionally.
Author: Joy Bauer, MS, RDN, CDN
Course: Main Course, Soup
Cuisine: American

Nutrition Information per serving

Serving Size: 1 cupCalories: 90Carbohydrates: 18gProtein: 2gTotal Fat: 2g— Unsaturated Fat: 2g— Saturated Fat: 0gCholesterol: 0mgSodium: 140mgPotassium: 480mgFiber: 4gTotal Sugar: 6g— Natural Sugar: 6g— Added Sugar: 0gVitamin A: 17539IUVitamin C: 21mgCalcium: 71mgIron: 1mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!